Are you trying to watch your salt intake? Are you confused with the different options? Let’s help you with the meaning of “reduced salt” foods. Does High Blood Pressure you’re in your family?
Here are some Salt Sense Tips:
Options:
Sodium-free or salt-free means each serving in a particular product contains less than 5mg of sodium
Very low sodium means each serving contains 35mg of sodium or less
Low sodium means each serving contains 140 mg of sodium or less
Reduced or less sodium means the product contains at least 25 percent less than the regular version
Lite or Light sodium means the content has been reduced by at least 50% from the regular version.
Unsalted or no salt added means No salt is added during the processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium.
Don’t trust a product labeled “reduced or light in sodium as the best option as it may still contain a lot of salt. Keep in mind that if the regular product begins high in sodium reducing it by 25 or 50% may make a difference. For example, a regular canned chicken noodle soup can contain about 1,100mg of sodium per cup, vs. the reduced-sodium version will still contain 820 mg per cup.
When preparing food try these options: Instead of using salt to season food use fresh garlic, parsley, basil, and dill. You can add lemon juice or a pinch of sugar to bring out the flavor of fresh vegetables. Try flavoring beef and chicken with ginger, garlic or lime juice and vinegar. Use vegetable oil instead of margarine or butter for sautéing. Remember your condiments have loads of sodium in them like, soy sauce, teriyaki sauce, ketchup, steak sauce and sweet relish, so use sparingly. Skip the salty chips and opt for unsalted or low sodium pretzels, crackers or enjoy popcorn. Avoid food in boxes and cans.
Remember to keep your blood pressure in check. A diet high in sodium can increase blood pressure. See your Doctor for additional help and to have your blood pressure evaluated.

-Brenda Edwards

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